Welcome to a practice for perfectionists,
A body scan for cultivating self-acceptance in the energetic body.
I will call on the eastern wisdom tradition of the chakra system with the seven wheels of vital energy.
I'd like to begin by acknowledging that perfectionism manifests in many different ways for people.
Researchers who study perfectionism have a handful of ways to categorize this complex experience,
With labels such as perfectionistic self-presentation style,
Socially-oriented perfectionism,
Excellence-seeking perfectionism,
Or failure-avoiding perfectionism.
No matter what form of striving you may embody,
Perhaps the most pervasive toll of perfectionism is that it's hard to be happy when you believe there is always room for improvement.
The negative effects of perfectionism accrue over time and sap your energy or life force.
In this meditation,
We will release some of the physical and mental tension that builds up in the body.
You will practice a kind of befriending of the body.
That may mean taking off the metaphoric backpack,
One that is full of stones.
The stones of striving.
The stones of not good enough.
The stones of you can do better.
Lay down these burdens for the moment.
Let's begin.
Find a place where you can lay down or sit comfortably.
Close your eyes if you like.
Imagine yourself with a sense of grace,
With a strong back,
Soft shoulders,
And an open heart.
Settle in.
Take a few deep breaths,
Breathing in slowly and gently,
And exhaling slowly and gently,
Using your own pacing.
Bring your attention to where you notice your breath at ease or your body grounded,
Feeling supported.
Notice if you may,
Where is there lightness and ease in my body?
Can I find some grace and gratitude for the ways in which my body supports me?
Perhaps you notice some ease as your belly or chest rises and falls,
Or when placing hands over your heart or in your lap,
Or when sensing your feet firmly planted,
Allowing this area of ease in your body to serve as a touchpoint and return your attention here.
Whenever you notice that your mind wanders off in story,
Or you are ensnared by an emotion,
Or you are lost in distraction,
Breathing in slowly and gently,
And exhaling slowly and gently.
In this practice,
We will begin with a visualization of being rooted to the earth,
Perhaps in some calm nook of nature that brings you a sense of connection,
Or a place of comfort that serves as your own portal to life-affirming energy.
Imagining your feet firmly planted,
With deep roots from the soles of your feet,
Winding toward the center of the earth.
Down,
Down,
Down.
Like strong vines,
These roots are conduits of energy,
Allowing for bidirectional connection between the earth's core and you.
Strong and binding,
A flowing source of energy.
You may also imagine a color,
Or brightness,
Or texture to this energy.
Breathing in slowly and gently,
And exhaling slowly and gently.
Now drawing your attention to your whole body,
Noticing any knots of tightness,
Or tension,
Or tangles.
Ask yourself,
What is my body telling me right now?
Where do I notice my breathing to be flowing most freely?
What's the quality of my breathing?
Where do I sense my heart beating?
Where is there a sense of strain or tightness?
Good.
Whatever you are noticing,
Hold it gently and with acceptance and compassion,
Knowing you are firmly connected to your portal to infinite energy.
Breathe.
Inhale self-acceptance,
And exhale any self-judgment.
Breathing in slowly and gently,
And exhaling slowly and gently.
Consider for a moment that tension is merely a disruption in the flow of your energy.
As you start to notice these signals of disruption,
These energetic hiccups,
You can intentionally direct your attention to these places,
And clear the energetic path.
Begin to draw the energy from the Earth's core up to your feet,
Which are firmly rooted,
No matter the storms around or in you.
Allowing this energy to spread and travel through your toes and feet,
Up to your ankles.
Drawing this energy up to your calves and shins,
Knees and thighs,
And settling at the root chakra,
The first chakra,
The foundation for stability.
Directing attention to the base of the spine,
Hips,
Pelvic floor,
Areas associated with a sense of trust,
Safety and security.
Allowing this divine source of energy to clear out any tension,
Tension related to any stories,
Emotions and thoughts,
Especially from the past,
That no longer serve you.
Noticing areas of comfort or discomfort,
And embracing a sense of self-compassion for caring old burdens,
And for the caring you can offer your body,
Mind,
Heart and spirit.
Breathe.
Inhale self-acceptance,
And exhale any self-judgment,
Like a strong wind current clearing out the tension,
Releasing and letting go.
Allowing in fresh energy with affirming words,
I am steady,
Safe and secure.
I stand in my integrity.
I am at home in my body.
Now directing this energy to the sacral area,
The second chakra,
The pelvis and lower abdomen,
Associated with creativity,
Emotions,
Pleasure,
The senses and sexuality.
Noticing any tension,
And noticing any ease.
Allowing the energy to clear out any hang-ups or creative blocks,
Beginning to feel a flow,
A rhythm to life.
Breathe.
Inhale self-acceptance,
And exhale any self-judgment,
Clearing out the tension,
Releasing and letting go.
Allowing in fresh energy with affirming words,
I am balanced in my creative endeavors.
I flow with life.
I give and receive love.
Now drawing up the energetic charge to the solar plexus,
The third chakra,
Located from the navel area to the breastbone,
An energy vortex associated with mastery,
Personal power,
Intention,
And inspired action.
Clearing out any tightness.
What are you holding on to?
Can you soften into this area?
Noticing any tension,
And noticing any ease.
Allowing the flow of energy to clear out anxieties about who you're supposed to be,
And any negative comparisons that keep you from your true power.
Noticing areas of comfort or discomfort,
And offering kind attention.
Feeling the energy,
Your inner sunshine.
Breathe.
Inhale self-acceptance,
And exhale any self-judgment,
Inviting in any empowering words.
I accept all of me,
Including my imperfections.
I acknowledge and take back my power.
I love and appreciate who I am becoming.
Your life force energy is making its way to the heart space,
The seat of compassion,
Courage,
And vitality.
The fourth chakra is an energy center that pulls on the strength and stability of the lower chakras,
And draws on the expansiveness of the upper chakras.
Our energy is always seeking harmony and balance,
Allowing a sense of wholeheartedness to expand,
Clearing out survival fears,
Giving space for the rhythmic,
Steady dance of the heart and lungs,
Allowing you to breathe you,
Allowing for infinite love,
The embrace of compassion,
Holding all the joys and all the sufferings in life with kindness,
Resting in the awareness of this vital source of energy,
Clearing out what no longer serves you like a strong breeze.
Breathe.
Inhale self-acceptance,
And exhale any self-judgment,
Inviting in heartfelt affirmations,
Such as,
I choose to love myself.
Life supports me in unexpected and kind ways.
My heart is open to what life has to offer,
Allowing your heart to breathe the whole of you in this very moment.
Now for the shoulders,
Neck,
And throat,
The fifth chakra,
The home of communication and confidence,
Of expression and ingenuity,
Allowing the energy from the core of the earth to freely flow through you,
Clearing out any blocks that may occur in this narrow channel that connects the head and the heart.
Breathe.
Inhale self-acceptance,
And exhale any self-judgment,
Releasing any blocks to self-expression,
Letting go of the burdens of shoulds and ought tos and what-ifs that block your authentic voice,
Inviting in any affirming words that feel authentic and true to you.
I trust my inner voice.
I speak my truth.
I express myself freely and lovingly,
Sensing the energetic charge climbing higher,
Sensing the energy at your brow,
The sixth chakra,
The third eye is the seat of intuition and deep knowing,
Resting your eyes,
Relaxing your brow,
Your temples,
Softening your face,
Breathing,
Clearing out mental blocks of doubt and second-guessing,
Allowing you to trust and believe in your own wisdom and worthiness,
Accessing your inner leadership,
Imagination,
And vision,
Finding a stillness within,
Clearing the mind of chatter,
Allowing for clarity and insight and wise action.
Breathe.
Inhale self-acceptance,
And exhale any self-judgment,
Allowing your inner light to illuminate words of inspiration.
I stand in truth and let life flow freely.
I trust and believe in myself.
I am true to my personal vision.
Expanding your ability for visualization and connection to higher consciousness.
The channel is clearing.
From the core of the earth and through the length of your body,
You are allowing cleansing energy to flow to the crown of your head,
A connection to divine source,
To the heavens,
Clearing the energetic blocks and allowing for a clear connection and an awakened awareness of love.
Resting in this loving awareness.
Breathe.
Inhale self-acceptance,
And exhale any self-judgment,
Allowing for mystery and connection with affirming words.
I trust in my higher self.
I am connected to a divine source.
I am imperfect,
And yet I am whole.
As energy flows up,
So does it flow back through you,
To the metaphoric stones you laid down at your feet when we first began.
These stones smooth over with time in the river of life.
They are the pebbles of self-compassion.
Your stories,
Emotions,
Thoughts,
The doubts,
The memories,
Worries,
Hopes and dreams are all part of the intelligence of your life force.
From the core of the earth to the stars in the sky,
You are a conduit to a greater connection.
As we come to the end of this energy scan for self-acceptance,
May you carry the gentle awareness you've cultivated within your energetic body into your life.
Even with the striving,
Remember that every part of you is worthy of love and acceptance.
Be kind to yourself.
